Fitness
A. EMOTM 9:
1st: 5 close-grip bench presses
2nd: 30s banded tricep push-downs
3rd: Rest

B. EMOTM 9:
1st: 30s bent over DB rows
2nd: 30s banded face-pulls
3rd: Rest

C. 3 rounds for time:
10 burpees
15 Russian KB swings
20 ball slams
*7 min cap.

Performance
A. EMOTM 9:
1st: 5 touch-and-go push presses
*Moderate load. Prioritize speed over weight lifted.
2nd: 3 strict weighted ring dips
*Load with DB b/w feet.
3rd: Rest

B. EMOTM 9:
1st: 5 Pendlay rows – pause briefly at chest
2nd: 30s scapular pull-ups on rings
3rd: Rest

C. For time:
20 power snatches (135/95)
10 bar-facing burpees
15 shoulder-to-overhead (135/95)
10 bar-facing burpees
10 power cleans (135/95)
*7 min cap.